Many people think that losing weight is hard. It can be a daunting task, but so can adding 1+1 if you donâ€™t know how to perform simple addition. In reality, losing weight is not that hard if you know the right steps to take. Read on to find out 10 simple steps to weight loss.
1. Exercise at least five times per week
Weight loss boils down to calories in versus calories out. You have to create a calorie deficit through diet and exercise. The more calories you burn the quicker youâ€™ll lose weight. Your exercise sessions should include cardiovascular training lasting at least 30 minutes.
2. Stop eating past 7 PM
Late night snacking causes pounds to pile on fast. The reason is two-fold; (1) your bodyâ€™s metabolism slows down at night meaning it will not burn as many calories, and (2) most people are sedentary in the evening. Many people lose a lot of weight just by following this one rule alone.
3. Cut out sugar
Many marketers use the â€śfat freeâ€ť angle when it comes to sugary foods and snacks. Too much sugar in your diet is one of the biggest reasons people canâ€™t lose weight. Sugar causes the bodyâ€™s sugar levels to rise making it virtually impossible for the body to lose weight. Cutting out the sugar in your diet will reduce calories and create an environment conducive for losing weight.
4. Eliminate processed grains
Process grains include white bread white rice, and regular pasta. Processed grains have their vitamins stripped and preservatives added. All of the grains you eat must include whole grains such as whole wheat bread. Keep your whole wheat grain servings to no more than two pieces of whole wheat bread per day.
5. Eat lean protein with every meal
Protein helps stabilize your blood sugar, build fat burning muscle, and keeps you feeling full. Lean protein such as chicken breasts, egg whites, whey protein shakes, and lean red meat should be consumed with every meal. You should consume approximately .5-.75 grams of protein per pound of body weight if youâ€™re not exercising. People who exercise should regularly consume 1.0-1.75 grams of lean protein per pound of body weight
6. Drink at least 64 ounces of water per day
Water helps keep your metabolism revved up as well as keeps you feeling full. A study done at a leading university showed that people who drank an eight ounce glass of water before every meal lost 50% more weight than people who did not drink weight before each meal.
7. Get 7.5-8.5 hours of sleep per night
A lack of sleep causes your bodyâ€™s appetite hormones to be thrown off. That means your body will send incorrect signals telling you when youâ€™re hungry and full. This can lead to serious weight gain. A lack of sleep means you are more prone to snacking for the simple fact that youâ€™re awake more. Sleep deprived people tend to eat more at night and eat fast food because they are too worn out to cook a healthy meal.
8. Count calories
People who count calories lose twice as much weight as those who do not track their calorie intake. When youâ€™re not tracking calories itâ€™s just too easy to grab a snack here and there. All of those little snacks can add up to be an extra 500 calories per day. That many extra calories will effectively kill your weight loss efforts.
9. Create a calorie deficit
Losing weight is hard if you donâ€™t consistently have a calorie deficit. One pound equals 3,500 calories. Weight loss experts say that losing 1-2 pounds per week is a realistic and healthy goal. That means you have to create a calorie deficit of 500 calories per day seven days a week through diet and exercise to lose one pound per week.
10. Find a partner
Losing weight by yourself can be much easier if you partner up with a friend or family member. Theyâ€™re great for encouragement and accountability.
See, losing weight is not hard as long as you follow the ten easy steps above. Follow the plan and youâ€™ll be fitting into those old jeans in no time.